Week 3 Work Out Plan

Joy FawcettWhen you've been out of the office, or off the field such as myself, it can be difficult to...

Joy Fawcett

When you've been out of the office, or off the field such as myself, it can be difficult to jump back into the swing of things at work. As you familiarize yourself with any new techniques and procedures, it's also important to find ways to balance your workout routine and your work routine. Although my job doesn't require me to be in an office that much, I find myself working in our office at home on e-mails, proposals and of course my weekly journals with ERA Max.

Below I've included workout suggestions that can be done at work or at home. There are a variety of options out there to keep in shape, but my number one recommendation is to vary your workout and have fun! Personally I enjoy completing part of it at work and part at home so I don't get burnt out.

Cardio: I've been mixing up my cardiovascular routine by biking, walking (inside and outside) or using the elliptical machine. I can't stand to sit on a bike for too long and since I'm not quite cleared to run on hard surfaces, I choose to vary my cardio routine by doing intervals on each machine. I like to bike for 25 minutes, then jump to the treadmill and walk briskly for 25 more minutes. If I still have energy and time, I'll head over to the elliptical machine for a few more minutes.

Switch around your cardio workouts by starting each day with a different routine. If you want to do your cardio exercise at work, go for a brisk walk during lunch or after work. You'll be surprised at what surrounds your office.

Light Routine

Intermediate Routine

Advanced Routine

Bike at a low level for 15 minutes, then lightly walk for 15 minutes.

Bike at a medium level for 20 minutes, then go for a brisk walk for about 20 minutes.

Bike at a medium level for 25 minutes, then go for a brisk walk for 25 more minutes.

Weights/Strength: This week I've been working on my balance by using a stabilization ball. For those unfamiliar with this, it's one of those big rubber balls that comes up to about your knees. You can find it at any sporting utility store and at most gyms. It helps people work on their balance while strengthening and building targeted muscles. Try placing it in between the small of your back and a wall, slide or squat towards the ground to strengthen your stomach and quadriceps. You can also place the balance ball on the ground and lay the small of your back on top of it. Once you have your balance, simply roll back and forth to work on your stabilization skills. If you're at work, you probably won't have access to the ball, but work on your wall-sits that I explained last week. (This exercise also helps your balance and strengthen your quadriceps and buttocks.)

Light Routine

Intermediate Routine

Advanced Routine

Try five balance dips against the wall and five balance rolls on the floor.

Try ten balance dips against the wall and ten balance rolls on the floor.

Try fifteen balance dips against the wall and fifteen balance rolls on the floor.

Challenges: Adjustment. Finding my role on the team and watching new members get more playing time or responsibility than me was one of the hardest adjustments I had to make. I found it difficult to watch instead of play, but I stayed with it and participated as much as I could from the side-lines. You'll find that you learn a lot from new members with fresh ideas and skills.

Personal triumph: This week I took off the 4th of July, and left my work and practice mode on the field. Being a full-time working mom, I rarely get to spend a full weekday with my family and enjoy every minute of the kids' cute little moves and comments. I especially enjoyed watching them put their face into a pile of whip cream to find the raisin. It all adds to being a mom and makes you realize how lucky you really are.